T Nation

Bigger upper back


I need some ideas on how i can get my upper back bigger. Ive been doing cleans, bent row, snatch, etc. I do everything with good strict form, and also hit my traps really well too. The rest of my back is doing great but the upper is giving me problems. Have any other ideas?


Deadlift lockouts, where you only do the top part of the deadlift in a rack. Pull the shoulders back and go super heavy.

Also, check this out if you haven't yet:



those are called rack pulls.


Give it some time. Make sure you are eating enough and it will get bigger. Cleans and rows almost exclusively target that part of the back, the traps, rhoms, teres maj, everything.